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Men: The Secret To

Better Erections
D
Daattee:: May 15, 2013 PPuubblliiccaattiioonn:: Bottom Line Personal SSoouurrccee:: StevenLamm
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If youre like most middle-aged and older men, you want better
erectionserections that are reliable and hard. But better sex is
only one of the benets of better erections
S uurrpprri ssiinngg ffaacctt:: A mans erection is an important barometer of his
health. Erectile dysfunction (ED)when a man cant get or keep an
erection rm enough for sexual intercourseoften is an early
warning sign of heart disease. An erection requires healthy blood
vessels, nerves and hormones.

I m p o r t a n t s c i e n t i c e v i d e n c e : A seven-year study of more than

4,000 middle-aged and older men, published in The Journal of the

American Medical Association, showed that those who had ED at

the beginning of the study or developed it during the study had a
45% higher risk of developing heart disease.
Unfortunately, ED affects roughly half of American men over age 60
(and many younger men)most of whom have cardiovascular
disease or one or more risk factors for developing it, such as high
cholesterol, high blood pressure, insulin resistance, diabetes or
obesity.
Of course, you can take an ED drug (such as Viagra, Cialis or Levitra)
for the problem. But that wont take care of the underlying health
issues. Plus, no man wants to be dependent on ED drugstheyre
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not without risk (blindness is a rare but possible side effect)and

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they dont always work.

Heres what you need to know to preserve or restore your
erectionsand the health of your bodynaturally

EXERCISE
Erections owe most of their hardness to nitric oxide, a molecule that
signals blood vessels to relax, allowing blood to enter and pool in
the penis. The bodys most effective way of stimulating nitric oxide
formation is exerciseeven mild exercise, such as walking.

S c i e n t i c e v i d e n c e : In a study of 180 men ages 40 to 70, published

in International Journal of Impotence Research, those who were
sedentary were 10 times more likely to develop ED than those who
were physically active.

M y r e c o m m e n d a t i o n : 10,000 steps a day, which you can achieve

through everyday physical activity (typically 4,000 to 5,000 steps)
and a brisk walk of 4,000 to 6,000 steps (about two to three miles,
or 30 to 45 minutes).
Start with 5,000 steps daily for one week. Increase to 6,000 steps
daily the second weekand to 7,000 the third weekuntil you
reach 10,000. Maintain that level. You can nd an accurate
pedometertypically at a cost of $20 to $30at your local
sporting-goods store or on the Internet at
DigiWalker.com (http://www.DigiWalker.com).

ERECTION-ENHANCING FOODS
Your sexual performance is greatly impacted by the foods you eat.
My recommendations
R
Reed uucce tthhee f a ttss iinn y o uurr ddiieett.. Fatty foods lead to clogged arteries,
which prevent blood ow from reaching the penis. Cut back on
saturated fats such as egg yolks, butter, cream, fatty red meats and
palm oil.
EEaatt m oorre ffrruuiittss a nndd v eeggeettaab l e s .. They reduce cholesterol and
improve blood ow to the penis.
EEaatt w
whhoolle ggrra iinnss,, nnuuttss a n d s e e ddss.. They provide an important basis
for cardiovascular and penile health.

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S ppiic e uupp y oouurr ffooooddss.. Chili peppers stimulate the nervous system,
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helping with sexual arousal. Ginger has long been considered a

sexual stimulant and an overall tonic for general health.

BEST SUPPLEMENTS
Several supplements can help restore erections
L- aarrg i nniinnee and P
Pyyccnnooggeennooll. The amino acid L-arginine (found in
meat, whole grains, sh, nuts and milk) is converted to nitric oxide in
the body. But most men dont get enough in their diets, so I often
recommend an L-arginine supplement Caution: Talk to your doctor
before you take L-arginine, especially if you have low blood
pressure, herpes, gastric ulcer, liver disease or kidney disease.
L-arginine works best when combined with Pycnogenol, a patented
amalgam of more than three dozen antioxidants extracted from the
bark of the French pine tree. Together, the supplement allows for
better nitric oxide production and utilization.

S c i e n t i c r e s e a r c h : In a study of men with mild-to-moderate ED,

published in Phytotherapy Research, taking a supplement with
L-arginine and Pycnogenol for eight weeks improved erections and
satisfaction with sex.

Ty p i c a l d o s e : A daily dose of the supplement Prelox Blue, which

contains a blend of Pycnogenol and L-arginine.
O m e g a --33 ffaat ttyy a cciiddss (sh oil). Found in oily sh such as salmon and
sardines, omega-3s can reduce plaque inside artery
wallsdecrease blood clottinglower triglyceride (blood fat)
levelsand decrease both blood pressure and blood vessel
inammation. Omega-3s are the nutritional building blocks of heart
and penis health.

Ty p i c a l d o s e : 2,000 milligrams (mg) daily, taken with a meal.

H
Hoorrnnyy g o a tt w e eedd (Epimedium sagittatum). This Chinese herb perks
up sexual desire.

S c i e n t i c e v i d e n c e : I conducted two studies on Exotica H-G-W, a

brand of horny goat weed. The rst study showed that the
supplement enhanced sexual satisfaction in three out of ve men.
The second studyin which men took horny goat weed capsules
one hour before sexual activityresulted in a signicant increase in
hardness in two-thirds of the participants.
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Ty p i c a l d o s e : Two capsules daily, totaling 500 mg of horny goat

weed. My patients take it for six weeks and then start to taper off.
You can use it intermittently after that.

TESTOSTERONE SELF-CARE
Testosteronethe predominantly male hormone that helps drive
sexual desire and performancedeclines with age. But most of that
decline is caused by lifestylepoor sleep, relentless stress and belly
fat. My recommendations
S l e e pp sseevveenn t oo eeiigghhtt hhoouurrss a nniigghhtt.. Going to bed at the same time
every night (say, 11:00 pm) and getting up at the same time every
morning (say, 6:30 am) is one of the best habits for deep, refreshing
sleep.
A d d ssttr e nnggtthh--ttrraaiinniinngg t oo y oouurr rroouuttiinnee.. Whether its in the gym or
at home with resistance bands, building and maintaining muscle are
key to producing plenty of testosterone.
B r e a t hhee. Take a few slow, deep breaths a few times a day every
single dayit does wonders for relieving tension and anxiety.

VISUALIZE FOR SEX SUCCESS

How do you prepare for an upcoming sexual encounter, especially if
you didnt do so well in a previous effort and dont feel condent?
Sex is a physical actand just as athletes practice visualization
techniques so they can perform optimally, you can use the same
techniques to build condence in your bedroom performance.
First, relaxlie on your back on a mat or a rug with your arms at
your sides and take a deep breath. Hold it for a moment, then
exhale. Lie still, and continue breathing slowly.
Once you are relaxed, picture yourself about to have sex. Patiently
go through the step-by-step sequence of events. Imagine every
aspect of the session, including the sights, sounds and smells
associated with sex. Try to rehearse the action in your mind just as
you would actually perform it. Its all about mental practice. When
the time comes for the actual moment, your condence will be
higher.

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No Guts, No Glory(http://bottomlinestore.com/index.php/no-gutsno-glory.html)

SSoouurrccee:: Steven Lamm, MD, a practicing internist, faculty member at New York
University School of Medicine and director of Mens Health for the NYU Medical
Center, both in New York City. He has been named director of NYUs mens health
center opening in January 2014. Dr. Lamm is author of The Hardness Factor: How

to Achieve Your Best Health and Sexual Fitness at Any Age(http://bottomlinestore.com

/index.php/the-hardness-factor.html). His most recent book is No Guts, No
Glory(http://bottomlinestore.com/index.php/no-guts-no-glory.html).
DrStevenLamm.com(http://www.DrStevenLamm.com)

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